612-644-9781 info@crossfitslipstream.com

Setting Up a Home Gym

With all of us mostly confined to quarters, here are the key steps to consider in setting up the home gym you’ll want to help you through these times:

  1. Search the closets, attic, garage, and any other spots those ankle weights from the 80’s might be hiding.  Any padding you might have, such as a yoga or camping mat, is especially helpful.  You’re likely to find some hidden gems.
    • Get creative!  “Exercise equipment” is usually just heavy stuff, pads or stretchy things. If you have stuff that isn’t intended for exercise, but is heavy, padded, or stretchy, it can be useful.
    • The simplest, most broadly useful thing is a sandbag.  Rather than buy sand, you can simply put cans, a bag of cat litter, or books in a duffel bag or backpack.  Anything that might leak or produce dust should be at least double, preferably triple, bagged.  
  2. Assemble your findings.  Is it all usable or does anything need repairs, is unsafe or unusable?  Err on the side of caution.  If you’ve loaded a duffel or backpack, regularly inspect the seams.
  3. Now that you know what you have, find a space.  It should:
    • Be at least 6’ x 9’.  That’s about 2 yoga mats side-by-side. Move furniture (using good technique!) if you need to – we’re in this situation for a while, so it’s worth it.
    • Allow you to move safely, including picking up and putting down equipment.  This means safe for you and your property – as in not damaging your floor if you drop a dumbbell or punching out a light with a push press.  Jumping rope takes up more space than you think – be sure to try it out before getting too far into your set-up if you have multiple locations to choose from.
    • Allow you to remain on camera for our online workouts.  If you have to cut something off screen, make it your head.  Your hips and feet are more important for your coach to see.  Plus, you’ll be down on the floor often for at-home workouts.
    • If you tolerate running workouts, offer access to the outside so you can run during workouts.  “Outside” can include your apartment building patio or roof, if available.  A long hallway is also useful.
    • Give it a try with some common movements – jumping rope, kettlebell swings, strict press, jumping jacks, and burpees cover the range of movements pretty well.  If you can fit those into your space without worrying about breaking something, you’re good to go!
That’s all you need!

Questions?  Let me know, I’m happy to help!  info@crossfitslipstream.com.

—John Bryant

Founder & Head Trainer

Letter from Coach John

👱🏻‍♂️A Letter from Coach John 👱🏻‍♂️

Part of what we learn in the gym is to find a way through tough situations – we try one thing, then another. We change pace, stance, and anything else we can think of to go a little faster, to do a little better. This pandemic is a tough situation and we are taking it seriously. We will find a way to support your safety, health, and fitness, throughout. Here is where we stand now:


We will remain open unless ordered to close by proper authorities. We are preparing to hold virtual classes and allow equipment checkouts should that happen.

We will continue to run our normal class schedule. We will monitor class sizes and equipment needs and consider any changes to the schedule, programming, or anything else that can help keep everyone safe, healthy, and fit.

We are moving Open Gym time to 2:30PM – 4:30PM on Monday, Wednesday, and Friday to create more flexible scheduling.


For our members in health care, at increased risk, or who will not be able to come to the gym, we will provide tailored at-home workouts and an online accountability system to help them stay on track and engaged in our supportive community. For those concerned about exposure to others, please let us know. We can schedule personal training outside our normal class hours to minimize your exposure.

Please watch for emails from us to ensure you get the latest updates.

When you are at the gym, please follow these guidelines to ensure a safe, rewarding experience for everyone:

  1. Wash your hands with soap and water before and after the workout.
  2. Continue the great job we’ve always done wiping down all equipment and surfaces that were used during the workout. Include everything we touched – PVC’s, clips, plates, the works. When in doubt, wipe!
  3. Maintain the recommended six (6) feet of “social distance” between yourself and others. This will mean giving “air” fist bumps and high-fives. Have fun with it!
  4. We’ve always had a policy of leaving shoes at the gym but let’s bring this stuff home at the end of every class. Please dry it out!


Slipstream is not just a small business. It is a community. We will get through this together. Please keep your membership active if at all possible. We will do everything we can to keep you healthy and fit both inside and outside of the gym. Please consider our open gym, at-home program, and possible virtual classes with equipment checkouts as ways to keep our community going strong through these tough times.

We really appreciate you continuing to be part of our community as we navigate these uncharted waters. We will get through this together!

❤️Committed to Your Success!❤️

The Slipstream Team

Member Highlight – Meet Elliott R.

Why did you decide to try CrossFit?

I have tried several other gyms, kinds of exercise and doing things on my own without getting the results I wanted. I have friends who have done CrossFit and they always had good things to say about it. Slipstream is also close to home and seemed like a welcoming place, so I figured, why not?  

How is having a CrossFit coach changed your workout or fitness results?

Having someone show me how to correctly and safely do different movements and also be there to set an expectation of what to do, has been incredibly helpful. I do much better when I don’t have to think about the workout and someone just tells me what to do. 

How has doing CrossFit affected your health and/or life?

I definitely feel stronger and like I have more energy to do the things I need and want to do. I’ve lost weight and gained muscle and feel all around better. 

What is your favorite CrossFit movement?

I like the weighted carries because even though they sound easy enough, there’s a lot that goes into them and I can see how they all directly relate to everyday life.

What would you say to someone who is thinking about trying CrossFit?

Give it a try! The small group setting is so helpful in maintaining motivation and you can start at whatever level you’re at. 

Pose Running Clinic

For athletes that want to run faster, longer, with less chance for injury. Open to CrossFit Slipstream members and non-members. Join John Bryant, Pose Running Technique Specialist at 10:30am on March 28th for a 90 minute clinic to improve your running technique. Run more efficiently and reduce risk of injury!

Clinic Includes: 
-Videotaping of your current form
-Introduction to Pose 
-Individual and partner drills 
-Practice runs 
-Videotaping of new form

Your video analysis will be emailed to you after the clinic.
Registration Ends Friday March 27!

Space is limited, Register Now!

Contact info@crossfitslipstream.com with questions.

Slipstream Outing-Go Spring! Trail Run

Join us May 16th as CrossFit Slipstream runs the Go Spring! 5k and 3k Trail Run. We will be doing this as a gym community member outing.

The Go Spring! is the first race in the Urban Trail Series and is a good introduction to Battle Creek Regional Park and the Nordic ski and single track trails. You will need to register individually but we will go as a group. Click the button below to register for the run!

Let’s do this!

The Slipstream Team

A Healthy Lifestyle Starts with…

The core issue many of us deal with in life is the volume of demands on our attention.  We are exposed to around 3,000 advertising messages per day, on top of all the other things going on.  We are distracted, stressed, and feel out of control because we are.  A healthy lifestyle starts with developing a sense of control over our own lives. 

Related: Slipstream Difference: Coaching, Not Crushing

We are creatures of habit because habits create the illusion of control – this element of life is on autopilot, so it takes virtually no effort to maintain.  But this is an illusion because we are not actively controlling our habits.  Instead, they control us.

Therefore, changing a habit is always a source of stress by itself, however necessary the change is.  The more impact the change has on other aspects of our lives, the more stressful it is.  This is also why identifying and consciously choosing our habits is one of the most important things we can do to take genuine control of our lives. 

Even healthy habits that serve us well need to be monitored to ensure they are giving us results we still want and not interfering with other goals.  This is especially true for our workout regime.  Is it doing what we need it to do?  Is it supporting other aspects of our lives or interfering with them unnecessarily?

Note the caveats.  Workouts should take the right amount of time and require the right amount of energy.  The program should require us to work on things we don’t do very well, because we tend to gravitate to the things we like (which tend to be our strengths), and away from things we don’t like (which tend to be our weaknesses).  

Related: Slipstream Difference: “Functional” Training

Slipstream’s program helps you make working out a healthy habit.  Our convenient location and variety of class times make getting to the gym easy.  One hour classes make planning simple.  Once you’re here and dressed, our coaches take care of what you’re doing, how to do it, for how long, and how hard you should work.  Over the course of a week, we address all aspects of fitness and hit all of your energy systems, getting you the most balanced physical development in the minimum amount of time possible.    

Contact us at info@crossfitslipstream.com for a free, no-sweat (or stress!) introduction to who we are, what we do, and how we can help you create and maintain healthy workout habits!

–John Bryant

Founder & Head Trainer

Member Highlight – Meet Alain

Why did you decide to try CrossFit?

I decided to do CrossFit because I like challenges and I was sure CrossFit was a perfect fit for me and my fitness goals. I started at a gym 2 years ago but I wanted to try something to push me more. One day, I saw a video on Youtube about CrossFit. Immediately I began to look for a box to visit and I found one in St. Paul. I was a little scared when I went; I was not sure what CrossFit was but learned each movement could be adapted to everyone so nothing to worry! CrossFit is definitely for everyone.  

How is having a CrossFit coach changed your workout or fitness results?

CrossFit is the best workout that I have ever done in my life. I think CrossFit has everything an athlete is looking for: mobility, endurance, resistance, helps improve muscle strength and achieve your goals in less time, plus it’s fun. If you are consistent, have a good nutrition plan and rest enough, you will see the change in your body. In our box, the coaches are very professional, they will do their best to help you achieve your goals and improve each movement. 

How has doing CrossFit affected your health and/or life?

Since I started doing CrossFit 4 months ago my life changed completely. I have more motivation to do anything in my life. I have more strength, more energy, I sleep better, and the benefits are incalculable. 

What is your favorite CrossFit movement?

My favorite movement is Toes to bar (it was very hard in the beginning but it’s better now). Patient and consistency is the key! 

What would you say to someone who is thinking about trying CrossFit?

I strongly recommend CrossFit to everyone who likes challenges. It will improve your mental and physical health. You will see results faster if you are consistent, eat healthy and rest.

Thoughts on the “Bodies” Exhibit

I finally had my chance to see “Bodies”, the exhibit of plasticized humans.  While its run at the Minnesota Science Museum has ended, you may be familiar with it.  Though many have questioned the ethics involved, the lure of plasticized human organs or entire people is undeniable.  Unfortunately, the exhibit did not use the bodies to best advantage, which would have been to focus on anatomy and biomechanics.  Instead, it mixed in physiology and related health issues.  What is the difference and why does it matter?

Anatomy deals with the structure and functions of living things.  It is big picture stuff like ‘this is the hip joint and how it moves.’  Plasticized humans display anatomy in a way never before possible.  They also demonstrate biomechanics in a uniquely helpful way.  Biomechanics is the study of how our bodies interact with gravity.  It looks at finding the best way to move the body to perform various tasks. 

Javelin man is the lone example of human movement

In contrast, physiology is about how body parts perform their functions and interact with one another.  Physiology is how the body actually becomes and remains healthy, produces energy, and moves.  This is primarily biochemical in nature.

Related: The Slipstream Difference: “Functional” Training

When we think about health, longevity, fitness, and performance, what we are thinking about is mostly physiology – how well is our body functioning (health and fitness), can it maintain that over time (longevity), and how these compare with what we are capable of (performance). 

Anatomy and biomechanics can describe how well you move, which has enormous implications for performance.  If you have lost range of motion anywhere in your body, perhaps due to an old injury or just a sedentary lifestyle, that will affect your biomechanics.  This causes the body to find a way to accomplish the movement that is not optimal, but gets the job done given your limitation(s).  

This causes stresses that show up as wear and tear on the body. A replaced knee and hip were displayed at “Bodies,” along with disc degeneration and osteoporosis, to excellent effect.  This does not, however tell you how these issues came about, and particularly why one knee wore out while the other did not.   

Related: Move Well, then Move Often

The answer to that lies in either (1) trauma, such as a linebacker landing on your knee, or (2) poor movement patterns.  For trauma, please see a physical therapist or doctor.  To recover from that, or to identify and correct poor movement patterns we are here to help.

To learn how to move well, and to find a supportive environment in which to move often, contact us at info@crossfitslipstream.com, and get started now!

—John Bryant

Founder & Head Trainer  

Member Highlight – Meet Frank

Why did you decide to try CrossFit?  

I wanted to lose weight and supplement my long-overdue return to running.  I thought CrossFit would work better than a gym.  

How is having a CrossFit coach changed your workout or fitness results?

I have never been a lifter, so it’s nice to have someone to show me the correct form.  The encouragement and corrections the coaches give throughout the workout help me actually stick to it.

How has doing CrossFit affected your health and/or life?  

I have more energy throughout the day, and I am sleeping a lot better.  I continue to lose weight also, which is helping with my running.

What would you say to someone who is thinking about trying CrossFit?

Give it a try, you’ll be surprised by how much you like it.

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